2011 Table of Contents A. Introduction • cdba history • Purpose of Manual
Races: Introduce shorter race pieces (200m) Week 3 Focus: Endurance/strength
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Races: Introduce shorter race pieces (200m) Week 3 Focus: Endurance/strength: Continue with longer ladder pieces (up to 6 or 8 minutes) Technique: Teach stroke components -- The catch. Bury blade up front. The pull. Practice with hit-drill. Be sure to pull blade at 90 degrees Race components: teach the “5-20” start. Races: Introduce a longer race piece (500m) Week 4 Focus: Strength: If paddlers are ready and eager, practice in the Hong Kong boats which weight 1,200 lbs to the Buks which weight 500 lbs. Technique: Teach stroke components -- Exit and recovery. Have paddlers practice this at ½ and ¾ speed. Practice with hit-drill. Top hand over gunnel Race components: teach the Power-10 Races: 500m pieces; practice the powers Week 5 Focus: Strength: Continue practice in the Hong Kong boats which weight 1,200 lbs to the Buks which weight 500 lbs. Endurance: sprint interval training (6-8 one-minute pieces of all-out paddling with one-minute of rest in between each piece. The key is to not allow paddlers to have a full recovery. This will help with paddlers’ muscular as well as cardio endurance.) Technique: Introduce pause drill to help with rotation, reach, set-up. Also introduce a two-part hit drill with paddles in starting position held above head in “Power-D” position. (“Rotate… hit”). This drill also helps teach top arm set-up, locking bottom arm, and reach. Race components: teach the “finish”; begin training drummer. Racing: Introduce a lap race. This is a timed race around the lake. The purpose here is to build up their endurance. Week 6 Focus: Continue sprint interval training Technique: Use drills to get paddlers to add more rotation/reach. Introduce the “Push-pull” drill. Racing: Cont. practice for powers; cont. training drummers. Week 7 Focus: Fine-tune timing. This can be done by watching your paddlers from different places in the boat (front, middle, and back of the boat) as well as from “outside” the boat such as on the dock or the vantage point of another dragon boat. This is really important. If you only watch your paddlers from the front of the boat, you will miss catching a lot of timing errors that can greatly affect your boat. Cont.sprint intervals; race pieces. Technique: Cleaning up individual as well as collective flaws Racing: practice race components and race pieces with high intensity; cont. training drummers. (Note: At this point, you should begin to form your race roster, as well as making a final decision on the two paddlers who will be your strokes for the race day, if you haven’t done so already.) Week 8 Focus: fine-tune timing. Work on race pieces. This is the week before the race. Begin to “taper down” your practice. Do not introduce anything new. This is also the time to prepare your paddlers for race day. This means communicating to them your expectations as well as setting team goals for the race day. There are also race day logistics to go over with your team: when you expect paddlers to arrive, what to do in terms of food, drinks, what to bring, etc. I will go over this in more detail on a separate handout.
The stroke is a complex thing. As you will notice, there are actually several sub-components within each component of the stroke. If you form a good, effective stroke, it will repeat itself for the approximately 160 strokes of a race. If you have a flawed stroke, you will repeat that flaw 160 times throughout a race. The key is to focus on these components during practice so that you won’t have to during a race; it’ll just become natural. Let’s break the stroke down into seven major components: 1. Rotate. Turn your chest to your partner, your back to the shore. Your outside hip should rotate forward at the same time. 2. Reach. Slide yourself forward in a fluid motion. Keep your head up, back straight. Your chin should be positioned above your mid-thigh, almost at your knee. Make sure your bottom arm is stretched all the way forward. 3. Entry. Your top arm should be somewhat high, slightly bent at the elbow: your bottom arm should be straight. Together, they should form a “U” shape as you initiate your entry into the water with your paddle at an angle of 70 degrees. (See below). As you begin your top arm drive, focus on “dropping” the blade into the water instead of pounding it in.
4. Catch. This is the split second after you enter the water and before you pull. Be sure your blade is fully submerged (“bury the blade”) to get a full resistance. 5. Pull. Initiate the pull ONLY after the blade is fully buried to avoiding “ripping” through the water. As you pull, your paddle should remain at a 90-degree angle as much as possible; fight the temptation to “punch out” your top arm and scoop the paddle back. At the same time, initiate your leg drive. Once you bury the blade, be sure to keep the paddle at 90 degrees as you proceed through the pull.
6. Exit. Exit as your paddle reaches past your mid-thigh but before your hip. Do not scoop water up or backwards as you exit. 7. Recovery. Keep both the grip of your top and bottom hand relaxed as you do this. Keep your top arm close to the gunnel of the boat; don’t get lazy and bring it into the boat (or worse, letting it rest on your lap). Keep the paddle within 16-24 inches of the boat as you recover; do not “wing out.” A uniform recovery makes it easier for everyone to follow in time.
7. Teaching The Race ……. The start Once the boat approaches the finish line, there should be absolute silence among the paddlers so we can anticipate the start of the race. The race starter will call: “Paddlers are you ready? Attention please!” And then the horn will sound and all paddlers in our boat will count: 1-2-3-4-5-up-up-up-4-5-6-7-8-9-10-up-up-up-4-5-6-7-8-9-10-ready-and-reach! The first three strokes are ½ stroke, ½ stroke, and then 3/4 stroke. The “up-up-up” is added to rapidly bump up the stroke rate. The “ready-and-reach” is to transition into a slightly slower and steady rate for the majority of the race. The power-10 In the middle of the race, the drummer will call “Power-10-in-three-two-one!” At that time, all paddlers will count from 1 to 10 and give maximum rotation and reach and give their 100% into the stroke. However, do NOT speed up the tempo of the strokes. The Finish About 60 meters from the finish line, the drummer will call “Finish-it-now!” This will be followed by the count of “Up-up-up-4-5-6-7-8-9-10-up-up-up-4-5-6-7-8-9-10.” The stroke rate is increased and the stroke length reduced to about 80%. It’s important to keep your head up and focus on your timing while “dumping it” (giving it your all) for the final strokes of the race.
www.cdba.org/www.sfdragonboat..com, California Dragon Boat Association www.pdba.org, Pacific Dragon Boat Association, the Pacific Region www.idbf.org, International Dragon Boat Federation, the World Governing Body for Dragon Boat Sport. 2012 AMEMDMENTS ATTACHMENT CDBA POLICY/PROCEDURE MANUAL 2012 Amendment to 2011 Manual SAFETY PROGRAM SCHEDULE MEMBERSHIP SITE SPECIFIC;
• Identify the team POCs • View the team membership information • Submit and view the manifest(s) for CDBA races • Register candidates for the CDBA Safety Class and Practical exam ALAMEDA Address • 2400 Mariner Square Drive, Alameda - Facing the estuary, it’s on the right, just past the Commodore Events sign. • See www.maps.google.com
• Parking is in the public spaces along Mariner Square Drive and in the large parking lot across the street from Rigging International. • DO NOT park in the restricted lot in front of the yellow “For Sale” building or in the Cardinal Point lot directly across the street.
• Dock Access: The boats are accessed from the dock adjacent to the “For Sale” parking lot and closed restaurant. • There is a lock box to the left of the door containing a key that unlocks the door. The lockbox combination is 4-3-2-1. If the lock box doesn’t work, ding the boats • Don’t prop the door open while you’re out on the boat • Don’t block the ramp and dock areas when loading and unloading • Don’t leave personal belongings on the docks; leave them in the lockers or in your car
• Don’t use hoses at any of the live-aboard berths Facilities and Equipment Storage • All usages of the dragon boat(s) must be scheduled through CDBA at their website www.cdba.org. • CDBA equipment is located in the first 3 storage lockers at the bottom of the gangplank. The combination for all three lockers is 1-0-1-5. • PFDs are stored in Lockers 1 and 2, while paddles are stored in Locker 3. PFDs should always be placed on hangers and the top buckle fastened. Paddles should always be placed blade down in the buckets provided. • The CDBA wash-down hose is at the bottom of the gangplank opposite the first storage locker. Do not use hoses lying elsewhere; they belong to and are paid for by the live-aboards. • Personal belongings should not clutter up the dock during practice. Leave them in the storage lockers or in your car. • After the practice, secure the boat to the dock cleats with forward and aft dock lines. Use proper cleat hitches, and eliminate slack in the dock lines so the boat cannot shift position and hit the dock where there are no bumpers. The fenders affixed to the dock are sufficient to protect the boat on that side. • Put the bumpers that are in the boat between the two boats to keep them from hitting each other when they are tied up at the dock. • Bail out any water that has accumulated in the boats. Leave the boats clean and dry. Leave the bailing buckets in the boat and the whistles looped around the end of the steering oar. Restrooms • Restrooms are located at the far (north) end of Mariner Square in the very large building with a green roof. • The restroom keys are clearly marked and should be returned to the shelf in the 3rd storage locker after use. • Leave the restrooms tidy and free of paper or other debris. Conduct on the Water at Alameda • No alcohol is permitted on or near the boats during practice and competition. • Coaches, steers and paddlers must exercise good judgment when negotiating traffic on the water. Steers should always have a whistle and know when and how to use it. • All personnel must behave in a courteous and reasonable manner. • Disputes with other organizations on the water must be reported to the CDBA Board. • All boats should observe the “right hand” traffic pattern when appropriate, given water conditions and boat traffic. • When possible, keep within 50 feet of the shoreline. At the same time, recognize that you need to stay a safe distance (100 feet or more) from all marinas and listen/watch for boats that are entering the estuary. Boats leaving marinas may not be able to see you and may not sound a warning. • When crossing the estuary, do so in the most direct fashion and avoid stopping in the middle. • Be especially careful when there is a sailboat or crew race. Stay out of their way as much as possible. • When paddling around Government (Coast Guard) Island on the Oakland side, stay towards the middle of the channel and follow the right hand traffic pattern. Going clockwise, keep the red buoys on your right. • Be very careful to avoid the underwater obstacles on the north and east shores of Government Island, including the abandoned piers and sunken boats. The water is very shallow, so stay well out into the channel. Safety Reminders For Alameda • All personnel must wear Coast Guard-approved Type III PFDs at all times. Inflatable life jackets, even if Coast Guard approved, are not considered acceptable for general use on a dragon boat. • Weak swimmers, non-swimmers or others with a condition that might require special attention during an accident on the estuary should be sure to bring this to the attention of the person in charge. It doesn't mean they can't go out, but it is very important that the person responsible for the safety of the crew know exactly what their limitations might be.
• There is always a very small possibility of being dumped into cold water and not being able to climb out for several minutes or more. Dragon boat paddling on the estuary may not be an appropriate activity for anyone with a physical condition that would make cold water immersion dangerous (such as a heart condition or pregnancy). Those individuals should not participate without first discussing this with the person in charge. • In the event of a capsized or swamped boat, listen carefully to instructions given by the coach and/or steer. Unless instructed otherwise, stay with the boat, make sure your seat partner is accounted for and inform your coach and/or steer of injuries to yourself or others. If directed to swim to shore, aim for the rocks around the edge of the Marina or along the edge of the estuary. Do not try to climb onto a dock. • Wind and/or chop on the estuary are not uncommon and can be exacerbated by the tides. When wind from Oakland makes the water choppy, paddle near the Oakland shoreline. When the wind from the Alameda side makes the water choppy, stay close to the Alameda shoreline. Don’t hesitate to call off a practice if conditions look dangerous; they will often get worse before they get better. If in doubt check a reliable source for weather and wind conditions (forecast.weather.gov; nws.noaa) and use good judgment. A red triangular flag flying from a marina announces a small craft advisory is in effect. Site Managers Dick Rudloff Camille Spaulding Ken Granberg Carol Beaver Bair Island Aquatic Center (BIAC) California Dragon Boat Association (CDBA) Practice Site Usage Document Basic Information Bair Island Aquatic Center (BIAC) 1450 Maple Street, Redwood City, CA 94063-3029 gobair.org 650/ 241-8213 Parking Parking is available along Maple Street. Paved parking spaces located next to and north of the BIAC boathouse are reserved for BIAC members only (ie/ rowers and outrigger paddlers). Parking can be difficult during peak hours (Saturday mornings and weekday late afternoons/ early evenings). Please plan accordingly. Facilities BIAC is a host site for the California Dragon Boat Association. There are a total of 3-4 dragon boats available. Personal Flotation Devices (PFDs) and paddles are stored upstairs within the boathouse. A combination is required for entry and will only be furnished to coaches upon request. Please contact the CDBA site manager for access. Paddlers are welcome to use the locker area upstairs to change or store gear. Shelves are also available downstairs. Please be aware of other activities that maybe going on within the boathouse as well as the yard and dock. Security BIAC property is under video surveillance. Paddlers leaving valuables in their cars are reminded to store them in the trunk and keep belongings out of sight. Safety Be sure that a cellular phone is within reach at all times. Reporting Emergencies Call 911 from your cellular phone or from the landline located within the boathouse. For non-emergency issues, please call Redwood City Police at 650/ 780-7100. Onboard Emergencies Because of the unique waterways of Redwood Creek and distance from BIAC, it may be necessary to dock the boat the boat at the closest landing in the rare event of sudden and severe illness/injury to a paddler. Depending on your location within the waterway, you it is suggested that you may dock and call for help from the following locations: Redwood City Public Launch 1000 Chesapeake Stanford Boathouse 300 Cardinal Way Pete’s Harbor The Waterfront Restaurant 1 Uccelli Blvd Bair Island Marina 702 Bair Island Road Docktown Marina 1458 Maple Street All above locations are within Redwood City. Please take a moment and familiarize yourself with these places. The addresses are to help provide a location to the emergency dispatchers. Organize your team to be able to meet emergency crews and provide direction and assistance to the emergency as needed. Always use common sense. Disclaimer: This does not imply that any arrangements have been made with the above mentioned facilities and is stated for emergency purposes only. Teams are to have a telephone at all times in case of emergency. Maple Street All paddlers are encouraged to be aware of the traffic on Maple Street and all neighboring streets when driving to BIAC and during land workouts. Boatyard and Docks BIAC can be crowded during peak hours (Saturday mornings and weekday afternoons and early evenings) with numerous programs going on at the same time. Dragon boat practices are not to take place earlier than 10:00am on Saturdays. Paddlers are to watch for crowds and watercraft coming in and out of the water. Teams with two or more crews are reminded to not bunch the paddlers on the docks while loading and unloading. Boats are to be loaded/unloaded one crew at a time. Tides Coaches are reminded to check tides before heading out to practice. Tides predictions can be found on the BIAC website or saltwatertides.com (go to San Francisco Bay > Redwood City Wharf > scroll down and plug in dates). Please ensure your team has adequate tide for the duration of the entire practice. Do not practice with tide predictions of 1.5 or less. At the same time, tide predictions of 11.0 or higher put the property at risk of flooding. It is advisable to not park near the BIAC property during severe high tide predictions. Also be aware where you stow your gear on the property during these times. Weather and Conditions Winds tend to pick up during the afternoon and can last through the evening. Depending on the time of the year, please ensure all paddlers are appropriately dressed for the practice. There are no practices if there is danger of lightning. Waterways BIAC feeds into Redwood Creek which leads out to San Francisco Bay. Dragon boats are not permitted beyond Marker 21. Coaches and steerspeople are to follow basic right of way on the water. Rules regarding right of way can be found at this link: http://www.gobair.org/programs/safety_and_care/safety.html#course Other craft such as outriggers, sculls, and sailboats maybe on the water at the same time. There is also the possibility of bigger craft such as yachts or small ships. Be aware of recreational fishing from shore. Provide assistance to other boaters as needed. Housekeeping All CDBA PFDs and paddles must be rinsed before returning to storage within the boathouse. Please ensure paddles are returned to the appropriate racks and that all PFDs are clipped and hung in one direction on their respective rack. Dragon boats are to be bailed after each practice and no personal gear left behind. Please ensure dragon boats are tied correctly to the docks. Tillers must be removed from the oarlocks and returned to the boat after use. Please use the garbage and recycling cans. Do not leave any garbage within the boats or anywhere on the property. CDBA Site Managers – BIAC Claro Arzadon 408/ 859-3598 hatchetenergize@yahoo.com Colin Morneu 650/ 996-4590 residentguitarmn@aol.com LAKE MERCED; PFDs; On Saturday morning we will be placing all of the pfds on their racks next to the “R” shed for airing and drying all day. The early morning teams will be responsible for placing the racks outside and the afternoon youth teams will stow the racks in the shed at the end of their practice. SF Blazing Dragons are recycling bottles and cans for CDBA. Use appropriate containers for recycling. There is no trash collection at this site. All trash brought to the site by paddlers must be removed by the paddlers at the end of their practice time. LAKE VASONA RECREATIONAL AREA California Dragon Boat Association Practice Site Usage Document Basic Information; 1. During the LGSA “off season” the CDBA can use the site for practices. 2. The CDBA must provide LGAS with a monthly calendar( practice schedule). The park ranger can access this info on the CDBA website. 3. The CDBA/site manager will provide the park ranger with the combination to the storage cabinet.In addition the ranger will have a list of authorized people who has access to the storage container. 4. The rules for use of the site will be placed on the CDBA website and the updated 2012 Coaches Procedure and Policy Manual. 5. The CDBA’s expectation is that each coach/captain using this site is aware of the P/P, and will follow them. CDBA HOURS OF OPERATION/PRACTICE; 1. Saturday, Sunday ; 8:00 to 11:00 AM and after 6:00 PM 2. April to October M-F 10:00 AM to 5:00 PM 3. April- October; Saturday, Sunday 11:00 AM to 6:00 PM 4.June-September M-F 10:00 Am to 5:00 PM. STORAGE; 1. We have storage in the yard for 1 dragon boat. The boat must be carried from the storage yard to the launch ramp. 2. The boat is never stored in the water. It must be removed after each practice. 3. The boat must be stored on the cradles. 4. Two storage cabinets are available for paddles, pfds, basic tools and other related items. 5. The site manager will have the combo for the units. 6. The CDBA will establish a list of persons who should have access to the combo. This list will include team captains/coaches who practice at that site. PARKING: Parking at the site is charged per car. Street parking is also available on University Ave near the Pepper Tree Lane park (htt://g.co/maps/f3kmb) SITE MANAGER: Chris Jasper chris.jasper@gmail.com Directory: documents documents -> Concept stage documents -> Concept stage documents -> The great global switch-off documents -> Nonprofit grant application documents -> The Truth about the Rwandan Genocide documents -> Annual InStructional unit plan documents -> Chaos equipment included Download 197.29 Kb. Share with your friends:
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